Pressed for Time

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (1 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx+

Odd min.: Run 200 m

Even min.: 12 Ball Slams 20/15

4 rounds

Rest 2 min.

Odd min.: 15 Push Presses (95/65 lb.)

Even min.: Run 200 m

4 rounds

Rx

Odd min.: Run 200 m

Even min.: 12 Ball Slams 20/15

4 rounds

Rest 2 min.

Odd min.: 15 Push Presses (75/45 lb.)

Even min.: Run 200 m

4 rounds

Fitness

Odd min.: Run 150 m

Even min.: 9 Ball Slams

4 rounds

Rest 2 min.

Odd min.: 10 Push Presses

Even min.: Run 150 m

4 rounds

*Last round of each (DB/BB) Couplet is for max reps. Must complete all work prior for Rx.

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